Nutrition Articles
Evidence-based guides to the best food sources of key nutrients — all data from USDA FoodData Central.
Protein
High-Protein Foods
Top animal and plant protein sources ranked per 100g, with tips on maximizing absorption.
Iron
Iron-Rich Foods
Best heme and non-heme iron sources. Learn how to boost absorption with vitamin C.
Calcium
Calcium-Rich Foods
Dairy and non-dairy calcium sources. Includes vitamin D synergy and bone health tips.
Vitamin C
Vitamin C Foods
Bell peppers beat oranges — see which foods pack the most vitamin C per 100g.
Fiber
High-Fiber Foods
Top soluble and insoluble fiber sources. Chia seeds, legumes, and oats lead the list.
Potassium
Potassium-Rich Foods
Best potassium sources for blood pressure control. Most people get half the daily target.
Vitamin D
Vitamin D Foods
Fatty fish top the list. Learn why 42% of Americans are deficient and how to fix it.
Magnesium
Magnesium-Rich Foods
Seeds, dark chocolate, and leafy greens. Magnesium supports sleep, energy, and muscle.
Vitamin A
Vitamin A Foods
Liver tops the charts. Learn the difference between retinol and beta-carotene sources.
Vitamin B1
Vitamin B1 (Thiamine) Foods
Pork, seeds, and legumes are top sources. Essential for energy and nerve function.
Omega-3
Omega-3 Rich Foods
Best EPA, DHA, and ALA sources. Fatty fish dominate — plus the plant-source conversion problem explained.
Zinc
Zinc-Rich Foods
Oysters are #1 by a wide margin. Includes bioavailability tips for plant-based eaters.
Vitamin B12
Vitamin B12 Foods
Clams and liver lead. Why vegans and adults over 50 must supplement — and which form to choose.
Vitamin E
Vitamin E Foods
Sunflower seeds and almonds are practical daily sources of this key antioxidant vitamin.
Vitamin K
Vitamin K Foods (K1 & K2)
Kale leads in K1. Natto is the only rich K2 MK-7 source — critical for bone and artery health.
Explore by Nutrient Ranking
Each article links to a full ranking of thousands of foods sorted by nutrient content.
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